Replacing breakfast meat like bacon or sausage with salmon is a simple way to enjoy a traditional breakfast sandwich without the extra fat or sodium.
Makes: 10 servingsPrep: 15 mins Start to Finish: 15 mins Carb Grams Per Serving: 25
1/2 teaspoon extra-virgin olive oil
1 tablespoon finely chopped red onion
2 large egg whites, beaten
Pinch of salt
1/2 teaspoon capers, rinsed and chopped (optional)
1 ounce smoked salmon
1 slice tomato
1 whole-wheat English muffin, split and toasted
Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.
Servings Per Recipe: 10
PER SERVING: 214 cal., 5 g total fat (1 g sat. fat), 7 mg chol., 670 mg sodium, 25 g carb. (3 g fiber), 19 g pro.